Legs · Barbell
Barbell One Arm Side Deadlift
How to do the barbell one arm side deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand alongside a barbell so it runs front-to-back next to your foot, and grip the center with one hand. Keep your chest up and spine neutral as you hinge and bend to grab it, then drive through your heels and extend your hips to stand tall. Lower under control and repeat, then switch sides.
- 1Glutes and hamstrings driving the hip extension
- 2Strong grip and forearm holding the offset load
- 3Obliques bracing hard to keep your torso upright
Common mistakes
- Rounding your lower back to reach the bar
- Letting your torso tip sideways toward the weight
- Jerking the bar off the floor instead of pushing through the legs
Muscles worked
The barbell one arm side deadlift mainly works the glutes, lower back, obliques, and hamstrings, with the forearms, upper traps, lower abs, and quads assisting.
- GlutesPrimary
- Lower BackPrimary
- ObliquesPrimary
- HamstringsPrimary
- ForearmsSupport
- Upper TrapsSupport
- Lower AbsSupport
- QuadsSupport
- LatsMinor
- Mid TrapsMinor
- Upper AbsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the barbell one arm side deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the b stance hip thrust
Last reviewed June 2026.